Crustless Spinach Feta Pie
Eggs, spinach, and feta baked in one dish — ready in 35 minutes
This crustless spinach feta pie whisks eggs with chopped spinach and crumbled feta, pours them into a dish, and bakes until the top is golden, like the slice. Each serving has 24 g of protein and 4 g net carbs.
High protein, low carb, and sugar-free.
Why you’ll love this pie
- 24g protein per serving
- 4g net carbs
- Spinach and feta
- Ready in about 35 minutes
- No crust
- One dish
Health notes
- Protein: Eggs and feta.
- Low carb: Spinach and no crust or sugar.
- Sugar-free: No added sugar.
- Keto-friendly: Each slice stays around 4g net carbs if the spinach is measured.
Key element — squeeze the spinach
Wet spinach makes the pie soggy. Squeeze it dry so the eggs set and the slice holds, like the plate.
Ingredients
Pie (6 servings)
- 8 large eggs
- 10 oz fresh spinach, roughly chopped and squeezed dry
- 6 oz feta cheese, crumbled
- ½ cup shredded mozzarella, optional
- 1 tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Oil spray for the dish
Swaps
- A crust or a sugar sauce: Not in the 4g number.
- Frozen spinach: Thaw and squeeze well. Same amount.
- No feta: Protein drops a little. Use more mozzarella.
- Goat cheese: Same amount. Flavor is sharper.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Spray a 9×13-inch baking dish or a deep pie dish. |
| 2 | Spinach. Roughly chop the spinach. Squeeze it very dry with a clean towel so the pie does not go soggy. |
| 3 | Mix. Whisk the eggs with garlic powder, salt, and pepper. Stir in the spinach, feta, and mozzarella if using. |
| 4 | Bake. Pour into the dish. Bake 22–25 minutes until the top is golden and the center is set, like the dish. Rest 5 minutes. Cut into 6 slices. |
Pro tips
- Squeeze the spinach dry. Wet leaves make the pie soggy.
- A crust or a sugar sauce is not in these numbers.
- Rest 5 minutes so the slices hold.
- Do not overbake. A dry center is tough.
- Macros are per serving, 6 from this pie.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 220 |
| Protein | 24g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 14g |
| Sodium | 620mg |
Estimates based on eggs, spinach, feta, and a little mozzarella if used, divided into 6 slices. A crust and a sugar sauce are not included.
Variations
No feta
Use more mozzarella. Protein drops a little.
Frozen spinach
Thaw and squeeze. Same amount.
Goat cheese
Swap the feta. Flavor is sharper.
Extra spinach
Add more. Carbs rise a little.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Microwave or a short oven |
| Freezer | Up to 1 month | Slice first. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this crustless spinach feta pie
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the pie from going soggy?
4. About how long does this take?
5. What is not in the 4g number?
